11/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Hand Release Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

10 Dumbbell Bench Press

20 Alternating Hammer Curls
3 rounds

12 min cap

**Dumbbell Bench Press weight is of athletes choosing but should be challenging.

WOD 2

Metcon (AMRAP – Reps)

5 Pull-ups

7 Handstand Push-ups

9 Devil Presses (35/20)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Alternating Pistols
AMRAP 10

11/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (55/35)

8 Back Sqauts (75/45)

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squat (Body Weight)

20 Dumbbell Tricep Extension (Two hands on single DB)
3 rounds

WOD 2

5k Row (Time)

Max Effort 5k Row

11/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Single Arm Kettlebell Snatches (10 ea arm) (35/20)

10 Wall Squats

10 Knee to Elbow
3 rounds

WOD 1

Metcon (No Measure)

5 Overhead Squats (155/105)

10 Front/Side Lateral Raise
12 min Cap

3 rounds

WOD 2

Metcon (Time)

5 rounds

10 Ground 2 Overhead (115/75)

5 Muscle-ups

10 Double Unders

11/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

8 Wall Squats

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

Partner WOD

100 Calorie Row

50 Ring Pushups

80 Calorie SkiErg

50 Toes 2 Bar

60 Calorie Assault Bike

50 Hip Back Extensions

40 Double Unders

11/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

10 Toes 2 Bar
1 round

WOD 1

Metcon (Weight)

Push Jerk
7 min cap

work to heavy single

WOD 2

Metcon (AMRAP – Reps)

Buy In – 1 min – Max Rep Wallballs (20/14) (10’/9′)

AMRAP 15

1 Power Clean (115/85)

3 Push Presses

2 Thrusters

11 Box Jumps (24/20)

Buy Out – 1 min – Walking Lunge
AMRAP 17

Post total reps including Buy In and Buy Out

11/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (70/55)

5 Calorie SkiErg

5 Calorie Assault Bike

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Snatch Grip High Pulls (115/85)

20 Hammer Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

1 Thruster (115/85)

1 Double Under

1 Burpee
AMRAP 15

Ladder Style Workout – Add 1 rep per movement per round.

11/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
5 rounds

WOD 1

Metcon (No Measure)

8 Overhand Deadlift (225/145) (Clean Grip)

20 Dumbbell Tricep Extention (1 DB) (Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Cleans (165/105)

10 Double Unders

10 Kettlebell Swings (Russian) (70/55)
AMRAP 10

WOD 2

Metcon (Time)

49 Wallballs (20/14) (10’/9′)
For Time

11/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Double Unders

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squat (155/105)

6 Pause Front Squat (155/105)
5 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

1 Rope Climb

10 Box Jumps

2 min rest

AMRAP 5

10 Push-ups

10 Sit-ups

2 min rest

AMRAP 5

10 GHD-Sit-ups

20 Air Squats
AMRAP 19

11/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

26 Alternating Single Arm Kettlebell Swings (35/20)

5 Chest 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

10 Pause at the bottom Bench Press (135/75)

20 Seated Alternating Supinated Curls
12 min cap

Bench Press – At the bottom of the lift (bar toward chest) pause for a 1002 count then push the bar to the point where arms are fully extended.

Supinated Curls – Start with palms facing the side of the leg, as the athlete curls the DB up, the wrist rotates to where the athletes palm is facing the chest at the top of the movement

WOD 2

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Wallball – (20/14) (10’/9′)

Barbell – 55 lbs

Box Jumps – 20″ for Men & Women

11/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m row

50 Double Unders

WOD 1

Metcon (No Measure)

8 Deadlift (250/145)

20 Bent Over Single Arm DB Rows (10 ea arm)
3 rounds

WOD 2

Metcon (Time)

10 Sumo Deadlift High Pulls (75/55)

10 Wall Balls (20/14) (10’/9′)
5 rounds

For Time

WOD 3

Metcon (AMRAP – Reps)

Thruster (95/65)
AMRAP 6